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Elliptical trainer
Elliptical trainer is a 5.0 MET exercise. At 75 kg that is about 6.6 kcal a minute, or 131 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: MachineWorks: Legs, glutes, heart
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 4.8 | 48 | 96 | 144 | 217 |
| 65 kg | 5.7 | 57 | 114 | 171 | 256 |
| 75 kg | 6.6 | 66 | 131 | 197 | 295 |
| 85 kg | 7.4 | 74 | 149 | 223 | 335 |
| 95 kg | 8.3 | 83 | 166 | 249 | 374 |
How to do it well
- Stand tall, weight through the whole foot
- Use the moving handles for the arms
- Resistance high enough that you are not flailing
Common mistakes
- Hanging on the fixed rails
- Zero resistance at high cadence
Make it harder or easier
Progression. Interval programmes or higher resistance.
Regression. Lower resistance, shorter sessions.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of elliptical trainer costs about 66 kcal at 75 kg. In energy terms that is close to 1 279 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does elliptical trainer burn?
At 75 kg, about 6.6 kcal a minute — roughly 131 kcal in 20 minutes and 295 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of elliptical trainer?
5.0, from the 2011 Compendium of Physical Activities (Compendium 02048, elliptical trainer). That means it costs about 5.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 279 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02048, elliptical trainer · checked 2026-09-02
Related exercises
Easy running (8 km/h)
MET 8.3 · 10.9 kcal/min at 75 kg
Tempo running (12 km/h)
MET 11.8 · 15.5 kcal/min at 75 kg
Brisk walking (5.5 km/h)
MET 4.3 · 5.6 kcal/min at 75 kg
Cycling (19-22 km/h)
MET 8.0 · 10.5 kcal/min at 75 kg
Rowing machine
MET 7.0 · 9.2 kcal/min at 75 kg
Swimming, freestyle
MET 8.3 · 10.9 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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